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Sardine vs Rainbow trout - In-Depth Nutrition Comparison

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How are Sardine and Rainbow trout different?

  • Sardine is richer in Vitamin B12, Selenium, Phosphorus, Calcium, Iron, and Copper, while Rainbow trout is higher in Vitamin D, Vitamin B5, and Vitamin B6.
  • Sardine covers your daily need of Vitamin B12 193% more than Rainbow trout.
  • Sardine contains 15 times more Calcium than Rainbow trout. Sardine contains 382mg of Calcium, while Rainbow trout contains 25mg.
  • Rainbow trout is lower in Cholesterol.

Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, trout, rainbow, farmed, raw types were used in this article.

Infographic

Sardine vs Rainbow trout infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1428%
Contains more Iron +841.9%
Contains more Magnesium +56%
Contains more Phosphorus +116.8%
Contains more Zinc +191.1%
Contains more Copper +304.3%
Contains less Sodium -83.4%
Equal in Potassium - 377
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 18% 97% 34% 7% 13% 16%
Contains more Calcium +1428%
Contains more Iron +841.9%
Contains more Magnesium +56%
Contains more Phosphorus +116.8%
Contains more Zinc +191.1%
Contains more Copper +304.3%
Contains less Sodium -83.4%
Equal in Potassium - 377

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B2 +152.2%
Contains more Vitamin B12 +107.9%
Contains more Vitamin K +2500%
Contains more Vitamin A +159.3%
Contains more Vitamin E +14.7%
Contains more Vitamin D +231.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +50%
Contains more Vitamin B5 +159.7%
Contains more Vitamin B6 +103.6%
Equal in Vitamin B3 - 5.567
Equal in Folate - 11
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Contains more Vitamin B2 +152.2%
Contains more Vitamin B12 +107.9%
Contains more Vitamin K +2500%
Contains more Vitamin A +159.3%
Contains more Vitamin E +14.7%
Contains more Vitamin D +231.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +50%
Contains more Vitamin B5 +159.7%
Contains more Vitamin B6 +103.6%
Equal in Vitamin B3 - 5.567
Equal in Folate - 11

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sardine Rainbow trout
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in glycemic index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Sardine Rainbow trout Opinion
Net carbs 0g 0g
Protein 24.62g 19.94g Sardine
Fats 11.45g 6.18g Sardine
Carbs 0g 0g
Calories 208kcal 141kcal Sardine
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 382mg 25mg Sardine
Iron 2.92mg 0.31mg Sardine
Magnesium 39mg 25mg Sardine
Phosphorus 490mg 226mg Sardine
Potassium 397mg 377mg Sardine
Sodium 307mg 51mg Rainbow trout
Zinc 1.31mg 0.45mg Sardine
Copper 0.186mg 0.046mg Sardine
Vitamin A 108IU 280IU Rainbow trout
Vitamin E 2.04mg 2.34mg Rainbow trout
Vitamin D 193IU 635IU Rainbow trout
Vitamin D 4.8µg 15.9µg Rainbow trout
Vitamin C 0mg 2.9mg Rainbow trout
Vitamin B1 0.08mg 0.12mg Rainbow trout
Vitamin B2 0.227mg 0.09mg Sardine
Vitamin B3 5.245mg 5.567mg Rainbow trout
Vitamin B5 0.642mg 1.667mg Rainbow trout
Vitamin B6 0.167mg 0.34mg Rainbow trout
Folate 10µg 11µg Rainbow trout
Vitamin B12 8.94µg 4.3µg Sardine
Vitamin K 2.6µg 0.1µg Sardine
Tryptophan 0.276mg 0.234mg Sardine
Threonine 1.079mg 0.915mg Sardine
Isoleucine 1.134mg 0.962mg Sardine
Leucine 2.001mg 1.696mg Sardine
Lysine 2.26mg 1.916mg Sardine
Methionine 0.729mg 0.618mg Sardine
Phenylalanine 0.961mg 0.815mg Sardine
Valine 1.268mg 1.075mg Sardine
Histidine 0.725mg 0.614mg Sardine
Cholesterol 142mg 59mg Rainbow trout
Trans Fat g 0.047g Sardine
Saturated Fat 1.528g 1.383g Rainbow trout
Monounsaturated Fat 3.869g 1.979g Sardine
Polyunsaturated fat 5.148g 1.507g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Rainbow trout
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
131
Sardine
119
Rainbow trout
Mineral Summary Score
79
Sardine
25
Rainbow trout

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
148%
Sardine
120%
Rainbow trout
Carbohydrates
0%
Sardine
0%
Rainbow trout
Fats
53%
Sardine
29%
Rainbow trout

Comparison summary

Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 256mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 83mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 0.145g)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($7)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.